Low-energy day, level 1

What you need

A sturdy chair or bench, a wall, a light backpack and a mat. At the gym, a dumbbell works for the row.

Warm-up

Two minutes of marching in place and slow shoulder rolls. Have water nearby and take your time between sets.

Exercises

Sets × reps (or seconds) and the rest between sets.

1. Sit-to-stand

   2 × 8 · rest 45 s

   1. Sit near the front of a sturdy chair, feet flat and hip-width apart.
   2. Lean forward a little and stand up using your legs, not your hands.
   3. Sit back down slowly. Slow reps work better than fast ones.

   Easier version: Use a higher seat, or press lightly on your thighs as you stand.

2. Wall push-up

   2 × 8 · rest 45 s

   1. Stand about an arm's length from a wall, hands flat on it at chest height.
   2. Keeping your body straight, bend your elbows and bring your chest toward the wall.
   3. Push back slowly to the start.

   Easier version: Stand a little closer to the wall.

3. Backpack row

   2 × 8 · rest 45 s

   1. Load a backpack with books or water bottles and hold it with both hands.
   2. Bend forward at the hips with a flat back and soft knees.
   3. Pull the backpack to your belly, squeezing your shoulder blades, then lower it slowly.

   Easier version: Take some weight out of the backpack.

4. Glute bridge

   2 × 10 · rest 45 s

   1. Lie on your back with your knees bent and feet flat on the floor.
   2. Press through your heels and lift your hips until your body is in a line from shoulders to knees.
   3. Lower slowly. When you finish, roll to your side and get up slowly.

   Easier version: Lift your hips only partway.

5. Calf raise

   2 × 10 · rest 45 s

   1. Hold the back of a chair, feet hip-width apart.
   2. Rise slowly onto your toes, as high as is comfortable.
   3. Lower your heels slowly.

   Easier version: Rise only a little.